Baked Chicken and Rice prepared and served in one dish! This recipe showcases the classic pair, used by all fitness enthusiasts, of chicken and rice, elevated to new heights. The initial step involves caramelization of onions and garlic within the baking dish while preparing a mixture of dried thyme, salt, and black pepper to season the chicken. The seasoned chicken is arranged on a bed of rice, bathed in a mixture of chicken broth for a flavorsome cooking process.

The dish is baked to achieve optimal tenderness in the chicken, along with flawlessly prepared rice. Prepare this Baked Chicken and Rice dish at home and try telling us it won’t be in your weekly rotation 

MACROS

529 CALORIES

48 PROTEIN

46 CARBS

17 FATS

1 FIBRE

TOTAL TIME

70 MINUTES

INGREDIENTS

• 5 chicken thighs

• 1 onion, chopped

• 2 cloves garlic, minced

• 2 tablespoon olive oil

• 270g uncooked white rice

• 375ml chicken broth/stock

• 300ml water

• 1 teaspoon dried thyme

• 1 teaspoon sweet paprika

• 1 teaspoon salt

• 1/2 teaspoon black pepper

• fresh parsley, chopped for garnish

INSTRUCTIONS

• Preheat oven to 350F-175C.

• Add onion and garlic and 2 tablespoons of oil to the baking dish. Bake for 10-15 minutes ( do not allow the onion to burn too much, it should be light- caramel in color).

• Meanwhile, mix together sweet paprika, dry thyme, salt, black pepper and sprinkle on both sides of the chicken.

• Remove the baking dish from the oven. Add rice then mix well.

• Place chicken on rice. Then pour chicken broth and water around the chicken. Cover with foil, then bake for 30 minutes.

• After 30 minutes, remove the foil, then bake for a further 20 minutes until liquid is absorbed. Garnish with chopped parsley, serve and enjoy.

Bon appetite